Important Reminder: You are in charge of your mental and emotional health. No one should tell you what your experience is and mental health concerns are not a reason to feel disempowered and/or helpless. Your therapist/doctor/counselor/psychologist/psychiatrist should be able to clearly articulate risks and benefits of the treatment they are suggesting. It is my opinion, after 7 years of training and practice in this field that medication should always be approach as an absolute last resort and never a first response to mental health concerns. In addition, a diagnosis (such as bi-polar or depression) is not a treatment plan.
When looking for a therapist, it is important to know a few important but simple questions to ask to ensure you get the best therapist for your situation.
- Where & when did you attend school? If the school doesn’t sound relatively familiar, look it up. Make sure that live supervision and an internship were part of the program, especially if you are working with an intern. If the clinician is fully licensed, you know they have had three years of supervision in Oregon.
- How long have you been practicing and what is your license in? It doesn’t matter whether the therapist has been in practice for 9 months or 29 years, neither guarantees a good therapeutic fit. What you are looking for in this question is for a confident response. If you get a shaking, “only a few months” or a cocky, “too long!” it’s a red flag. You want a clinician who is hungry to learn but confident in their skills. It’s a delicate balance!
- How do you believe change occurs? Some clinicians believe change occurs when brain chemicals are altered, others believe it happens over a period of time when you gain more coping skills, others believe change happens in the moment in therapy. It is important to know how your therapist believes change happens. For example, I believe that change occurs when the habits/patterns change whether it is emotional, behavioral, or interactional (between two people) patterns. Therefore it would not be a good fit for me to work with a therapist who believed that my emotional state would improve by changing chemicals in my brain.
- What is the average amount of sessions you work with clients? The answer to this comes down to preference and what you believe change looks like. I typically work with clients for 12 session. I believe clients should pay me only for the sessions they need and as they begin to experience change and healing we should start spacing out sessions. Clients can always come back if they need more support and I never want to foster dependence or send a message that a client needs me. Other therapists have a more long term approach, I can’t speak to that because I wasn’t trained in it, so it comes down to what you believe.
- What is your treatment plan? Of course you may have to attend a couple sessions to get the answer to this question, but a good therapist can always articulate how they are seeing the problem and how they seek to help you with it.